Biceps - heavy or light?

[INM]

Hi guys, just wanted to ask ya..

when I'm doing biceps, using a straight bar I either go with 80lbs for 3x8 or I use 40lbs and do it for 4x15. usually I kind of mix this up, using first 80lbs and then finishing with 2 sets of 4x15 (w/40lbs) but the feeling in my bicep is so much different.

When im doing heavier weights for a fewer reps I kind of feel nothing in my arms (I'm not doing cheat curls btw, I use 100 lbs for those) but when im doing more reps I get a killing burning sensation and my biceps really gets swole..


how would you do it? Would you stop completely doing it with heavier weights for the pump of it or should I perhaps just stop bitchin and keep doing what I always do?

[SVTMuscle*]

This has been a debate for a while. Some people get great results from low reps (8-10) with only 2 exercises (8 sets). Others, go higher rep ranges (12-15) since the bicep is rather smaller, less dense muscle. You need to find whatt works best for you.

[BITTAPART2]

This has been a debate for a while. Some people get great results from low reps (8-10) with only 2 exercises (8 sets). Others, go higher rep ranges (12-15) since the bicep is rather smaller, less dense muscle. You need to find whatt works best for you.

since when is 8-10 considered low rep? I have pretty large biceps for my structure, I measure at around 19 inches and have a small bone structure. a lot of it is genetic but as far as progress in growth heavy low rep works best for me. low rep being 4-7 reps. I do them on back day, most of my back movements employ biceps anyways so IMO indirect heavy bicep work translates into bigger biceps ie underhand barbell rows, underhand pulldowns etc all of these movements put a heavy load on your biceps then after back i crank out about 3 sets of 4-7 reps heavy curls.

[Vinlander]

Am I to assume that by making this post that you're having trouble with gains in your biceps?

What're your goals?

[mateo112]

i do heavy straight bar curls for 8 reps 6 reps 4 reps and go up in weight every set. then i'll do db curls and preacher curls in the 10 to 12 rep range. The thing that gives me gains is the BB curls while going up in weight every set. The next week i'll add the two and a halfs on the same weight i did for that set the prior week. progress progress progress. thats what helps me get gains

[gigem]

yeah bis come easy for me i mix it up sometimes ill do 21s 7 halfway up 7 all the way and 7 at halfway then up or burn out with just the bar i tend to go heavy and save those for last just to get that intense pump

[Random]

i do heavy straight bar curls for 8 reps 6 reps 4 reps and go up in weight every set. then i'll do db curls and preacher curls in the 10 to 12 rep range. The thing that gives me gains is the BB curls while going up in weight every set. The next week i'll add the two and a halfs on the same weight i did for that set the prior week. progress progress progress. thats what helps me get gains

I like this method as well, lately i start with my heavy barbell curls then go to supersets or drop sets and i found that works great for mass..

CD

[gigem]

yea bro give me an intense pump and i agree seems to be a good mass builder.

[ChiTownTommy]

i go strate bar curls then hammer curls with a set of 21s to finish it off

[Flagg]

I like to go nice n heavy but I also chuck in a coupla sets of 21's inbetween.

[dupa95]

keep mixin it up allways important to sneak up on the muscle. keep new keep it fresh will keep you in the gym.

[the hulkster]

6-12 rep range for hypertophy, less than 6 =strength, more than 12 = endurance. although less than 6 will increase strength and eventually increase CSA but 6-12 has been proven most effective for hypertrophy.

NSCA

[RA]

Hi guys, just wanted to ask ya..

when I'm doing biceps, using a straight bar I either go with 80lbs for 3x8 or I use 40lbs and do it for 4x15. usually I kind of mix this up, using first 80lbs and then finishing with 2 sets of 4x15 (w/40lbs) but the feeling in my bicep is so much different.

When im doing heavier weights for a fewer reps I kind of feel nothing in my arms (I'm not doing cheat curls btw, I use 100 lbs for those) but when im doing more reps I get a killing burning sensation and my biceps really gets swole..


how would you do it? Would you stop completely doing it with heavier weights for the pump of it or should I perhaps just stop bitchin and keep doing what I always do?

When you do the heavier weight hold it at the top for a second, youll get a good pump...

btw, if I did 5 sets I wouldnt have any growth. Maybe you should be doing more.

[jackman22]

Best thing i ever learned for bicep growth is after each exercise take 30 s-1min to stretch the facia. you can do this by just holding a machine, hold arm straight and go in a direction to stetch the bicept. Hard to explain but im sure you know what i mean. it made a big difference at least to me.

[reppedout1]

if you have a lifting partner do buddy curls use about half the weight u normally do...they burn good!!!!

[the hulkster]

also you have to take the recovery period into account here as well, without the correct recovery period in between a set you can completely change the focus of the exercise. for example if I am doing an endurance exercise such as 21's ( which I think defeats the purpose of doing a hypertrophic exercise) but you take 2 minutes between the set then it is not really an endurance exercise any more, or if you are powerlifting and take 30 seconds between a set then it is not really a power lift anymore because your pcr stores have not been fully recovered.

[the hulkster]

also you have to take the recovery period into account here as well, without the correct recovery period in between a set you can completely change the focus of the exercise. for example if I am doing an endurance exercise such as 21's ( which I think defeats the purpose of doing a hypertrophic exercise) but you take 2 minutes between the set then it is not really an endurance exercise any more, or if you are powerlifting and take 30 seconds between a set then it is not really a power lift anymore because your pcr stores have not been fully recovered.

Soreness is not a gauge to prove that you have done a succesful workout. It may mean you have overreached a little for that day.


my 2 cents

[HomesliceYEA]

***ends on your goals

[Jon0489]

bump

[Lion King]

Try starting with heavy weights and low reps for your power lifts. And then go to higher reps when you isolate with something like concentration curls. Best of both worlds. I also agree with another poster that 5 sets is just not enough for most people to gain anything.

[canadian meat]

When I do heavy dumbells Ill do like 80's or 85's for as many as I can do then drop them pick up some 50's and go hard the burn is killer